Chasing sub 30.

[bluwnd360]

That’s 11 5k runs since the 13th August and my quickest so far is 34 minutes.. it’s teasing me by knocking less than 5 seconds off each time

[UnfitNoMore Graduate]

Have you tried going long and short? Usually they are the ways to inject speed faster. Try, for example, a 4 week 5k race plan on Nike Training Club and it should shed time off. Also using recovery runs helps... go slow to go fast

[bluwnd360 in reply to UnfitNoMore]

I will have to look into that. I thought consolidating the 5k would shed some time off it but I guess I’m expecting to much to soon. ty for the reply

[UnfitNoMore Graduate in reply to bluwnd360]

Every run has a purpose. You’ll get a very varied set of runs and the odd workout all targeting putting you on best 5k form on the day of your choosing. It needs to know your current best time, and your usual long run details, they may be the same, and how many miles you currently run a week (so that it doesn’t go too long too soon). Believe it or not the full six month version of the plan will have you running 16k to prepare for a 5k race 😂

[bluwnd360 in reply to UnfitNoMore]

Oh and yes forgot to answer your first question. I sort of alternate between distance and speed attempts. I do speed, speed, 10k, speed, speed, 10k; always with a days break in between

[UnfitNoMore Graduate in reply to bluwnd360]

You’re not too far away then... it’ll add tempo runs and recovery runs and suggest paces for them.

[damienair Graduate]

It takes time. I consolidated 5K for about 3 months after I graduated last June. I found Parkrun was great for getting faster times. I would train on a Monday and Wednesday or Thursday evening and just run a nice steady pace 5K. Then on a Saturday I would pick someone out of the crowd at Parkrun who was a little faster than me and I would stick with them. I’d get a new PB. Then I would see someone who was 30 seconds faster and would stick to them the next week. I finally managed to get a sub 30 minute 5K, 29:56. I was thrilled.

I’m back training again after a break due to an injury. I’m back up to 5K again, but slow. I’ll be back doing Parkrun in a few weeks and will like you be striving for that sub 30 min 5K again.

[UnfitNoMore Graduate in reply to damienair]

A lot of parkruns also have bibbed pace runners, so you can find the time you want on their backs.

[damienair Graduate in reply to UnfitNoMore]

Yes that’s right. Once a month at Parkrun there are Pace setters with bibs which will have 35, 32, 30, 28, 25 etc. written on the bibs. Follow them and you’ll get your target time. For sub 30 min 5K just beat the 30 bib across the line.

[Oldfloss Administrator Graduate]

....are you still following the programme.. ?

[damienair Graduate in reply to Oldfloss]

I started back by running 1k, walking 1K etc. for 5K. The next week 3 runs where I ran 1.5K, walked 1.5K etc for 5K. After a month I’m back to 5K running. But keeping it slow and steady. Will build the speed up over time. I’m in no hurry. Just great to be back running 5K again.

[Oldfloss Administrator Graduate in reply to damienair]

Maybe not the programme for you...if you are not following it..maybe head to Bridge to 10K...? 5K or 30 minute runs after 9 wks are the aim of this plan..?

[damienair Graduate in reply to Oldfloss]

Hi Oldfloss. I’ve graduated from the official C25k plan twice already. And both times I did it properly. I’ve been a member here for over 18 months and find this forum amazing for keeping motivated and I learn so much.

I am just getting back into it again after a few months of a break due to a back/hip injury. This time I am slowly getting back by slowly increasing length of runs each week, 3 runs per week. Last Friday I did my first full 5K run in months, 38:07 and I was thrilled.

This evening I started off too fast, ran 3K, I then ran out of steam, walked for 500 meters, then ran the last 1.5k.

I completely agree, I’m not sticking strictly to the plan this time. But I am taking my time, slowly and steadily increasing runs so as to prevent any further injury. I want to get back to sub 30 minute 5K again, but I know it’s a few months away, as in next Spring. Until then I just want to get comfortable at 5K again and get back to Parkrun.

I missed not running and I missed the forum. It is good to be back and I am grateful to you too, I’ve learnt a lot from your posts and advice.

Damien

[Oldfloss Administrator Graduate in reply to damienair]

That is cool...and a good plan too ....but maybe pop and get the Graduate badge by your name... newbies reading this may get the wrong idea...

[misswobble Graduate in reply to Oldfloss]

I did 😃

[IannodaTruffe Mentor]

Patience..............it takes time.

80% of your running should be at an easy conversational pace, so only pushing for speed once a week at most. Long slow runs build strength.

[MarkyD Graduate]

Intervals. That's the way to do it. Run 5km at a comfortable pace, and then every 200 meters, run 100 meters at a pace about 15 seconds faster than the comfortable pace. Over time, you'll be able to increase the distance that you run the faster pace at. Net result, faster 5km.

A simple technique is to run 5km, spot an object in the distance (drain cover, driveway, lamppost) and run quicker to that point. Then drop your pace down to recover, then repeat.